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Gym Workout
1a. 2x15, 2x12: Banded Hip Thrusts
1b. 4x5/each DB Pause Split Squats
2a. 2x10, 2x8: BB RDL’s
3a. 4x10/each: Cable Kickbacks
4a. 3x10, 1xAMRAP: Hamstring Curl Machines
Home Workout
1a. 4x15: Banded Glute Bridges
2a. 4x10 each leg: DB Lunges
3a. 4x10: Banded Clam Shells
3b. 4x10: DB Goblet Squats
4a. 4x10: Banded Abductions
5a. 4x10: Bird Dogs
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